We get it. You’re super busy, and though you love checking out the chicks at the gym (who doesn’t?), sometimes you just don’t have the time. Maybe you’re working late nights or you’re a road warrior bouncing from city to city and staying in cramped hotel rooms.

Now with the 7 Minute Workout Challenge app, you’ve got no excuses. It’s an exhausting, overall body workout whose effectiveness is backed by science. No, seriously. It was recently featured in a New York Times article. Available in the App Store, there’s no swiping no pressing buttons, and no worrying about the time. Start the app and your “coach” blows a whistle and tells you what exercises to do, complete with timed intervals and alerts. This high-intensity workout is done circuit-style with exercise increments of 30 seconds with 10 second rest periods in between. The movements are simple but brutally effective: squats, lunges, step ups, crunches, all the classics. Plus, no equipment is required. Repeat each 7 minute circuit as many times as you want, and trust us you’re going to be tired, this workout is amazingly effective. The app also allows you to keep track of your progress and unlock badges with new workouts to keep things fun and interesting.

While it’s definitely not as fun as say, 7 Minutes In Heaven, this is definitely 7 minutes well spent.

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